My Thyroid and Me Chapter 12- The P Word
Increase workout intensity and duration
The formula for weight loss is simple: burn more calories than you consume, exercise for at least 30 minutes 3/4 times per week. When faced with a plateau, you may need to increase your workouts to one-hour sessions 4/5 times weekly, incorporating aerobics to get the heart pumping and resistance training to build lean muscle.
Change workout routine
Not only is revving up the duration and intensity of a workout, its important to change the type of exercises you do. Ultimately, if you do the same routine time and time again, your body will become less responsive to the exertion placed on it. Change things up by swimming instead of running on a treadmill or doing high-intensity interval training instead of static weight lifting.
Keeping a food diary
Oftentimes, we fail to realize how many calories or extra sugar a little topping of salad dressing can add over the course of a week. But by keeping a diary of everything you eat and drink, you can pinpoint problem spots in your diet and better maintain the calorie deficit you need to reboot your weight loss agenda.
Change your diet composition
Instead of trimming calories even further, try increasing or decreasing the percentage of protein, fat, or carbohydrates in your diet to see if it has any impact on your plateau. In the same vein, if you are eating a very low-calorie diet, a slight increase in calories may actually help with your weight loss, as the excessive restriction of calories can often encourage the body to conserve fat.
Change your meal routine
If you're on a weight loss plateau, it is often better to eat smaller meals throughout the day instead of three large meals. Make a point of sitting down at a table with plated food rather than eating on the go or out of a bag. You will be better able to control your caloric intake and avoid overeating if you do.
Remember that weight loss is a process and not an event. You are not inherently "doomed" to a certain weight if you have a hypothyroid condition. To remain motivated, work with a weight loss support group or participate in group workouts or walks with others hoping to achieve the same goals.
There is no one-size-fits-all approach to weight loss, and what works for another person may not be the right plan for you. If you need to lose weight, focus on doing it in such a way that you're investing in your health for the long term. It might be uncomfortable to change your habits at first, but celebrating the small victories along the way can keep you motivated on your journey so that you stay committed to your new healthy lifestyle.
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